WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm 

WOD:

Work up to a 2RM split jerk

Every 90secs for 10 rounds-

•5 strict pull ups AHAP 

•3 back squats @90% of 3RM

(5 sets of each)

•Work up to a 3RM bench press 

Plus 

Super set

5 bent over row AHAP

3 @ 90% of 3RM 

5 bent over row AHAP

3 @ 90% of 3RM 

5 bent over row AHAP

Extra Credit

For times

21-15-9 reps of: 

Kettlebell snatches, left 35/53

Kettlebell snatches, right 35/53

Handstand push-ups*

(all reps left than all reps right) 

*scale: less ROM, box assisted, or push ups.